Im a relatively new runner - Im on and off again but never been shown the right way. SOOOo - I joined a track club and will meet with them the first time in January and before then Im trying to get in better shape and what not. I bought a book and learned that you can last a little longer if you run 4 min/walk 1 and go up from there - I can now run 40 minutes non stop - mind you Im only at 12 miles an hour - please lord tell me Ill get better!!
My dilmena is that I was lifting weights yesterday - working out my calves - which Ive never done - and apparently over did it because I can barely walk again. What would you suggest I do to avoid worsening it but still get some excersize? I was thinking of using a rowing machine? Or should I lay off completely for a couple of days?

Welcome to the club, and congratulations on making it to 40 minutes non-stop running! That must feel great!

I'm not a coach, but my general advice to beginners is to start with a few runs a week at a nice, easy pace, then slowly increase your weekly mileage. I'm not a big fan of weight lifting. My thinking is that if you want to be a better runner, you should run more. Running is primarily an aerobic exercise, which you don't get with weights. Spending time on a weight machine will make you a better weight lifter, but that's about it.

If you're in serious pain right now, I'd suggest taking a couple of days off from exercise completely. Then start up again with easy running in a day or two.

I haven't used a rowing machine in a number of years so I won't comment on whether that is a good idea. Normally when my calves are beat up I ride the exercise bicycle.

Going forward you may want to avoid working out your calves as they will get plenty of exercise from running. Work on your hamstring and gluts to keep them in balance with your calves.

Congratulations on getting up to 40 minutes. By the way you said you that you run at the rate of 12 miles per hour. That would put you at a 5:00 minute per mile pace which is great. I think you meant 12:00 minute per mile pace which is still ok. Remember, most of us are racing against ourselves. We look to improve, not compete. That is why most runners that race keep track of the PR's (personal records). Now that you're up to 40 minutes, what's your goal? One of the things that I found exciting when I started out was running some 5k and 10k races. It got me out into the racing world and gave me a chance to meet some nice people. Now I try and run at least a 5k, 10k, 1/2 marathon and marathon a year. Having a goal race also is great motivation. Good luck with your training.

Way to go! 40 mns straight of running at almost any pace is commendable.

Insofaras the weightlifting is concerned, if you want to continue using it as part of your training, I'd lessen the load and amount of reps. And I agree with another poster: You really won't need weight training for distance running, just more miles, that is unless you start getting into running trails (a weekend favorite of mine) which involves more climbing motions.

My dilmena is that I was lifting weights yesterday - working out my calves - which Ive never done - and apparently over did it because I can barely walk again. What would you suggest I do to avoid worsening it but still get some excersize? I was thinking of using a rowing machine? Or should I lay off completely for a couple of days?

Thanks

Lay of the weights for a few days, ice your calves and stretch gently after working out.